Table-Top Pose Version III
Gentle backbend to improve posture & flexibility. Relieves stress & stretches hips, abdomen, and chest. Great for beginners!
The Table-Top Pose Version III mainly works the core, with help from the back and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Table-Top Pose Version III Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Boxer Muscle (serratus anterior); Spinal Erectors (erector spinae)
Table-Top Pose Version III Variations and Alternatives
How to do the Table-Top Pose Version III
Begin on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees under your hips.
Spread your fingers wide and press through your palms.
Inhale and arch your back by lowering your belly towards the floor, lifting your sit bones and head upward.
Allow your back to gently curve, and bring your chest forward between your arms.
Keep your shoulders down, away from your ears, and your neck long, with your gaze directed straight ahead or slightly upward.
Take a few calm, deep breaths while holding this position, allowing your stomach to fill with air.
After several breaths, transition to the Cat Pose by exhaling and rounding your spine towards the ceiling, tucking your chin towards your chest and scooping in your abdominal muscles.
Repeat the cycle of Cow Pose and Cat Pose for the recommended number of rounds, moving smoothly with each inhalation and exhalation.
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Table-Top Pose Version III FAQs
What muscles does the Table-Top Pose Version III work?
The Table-Top Pose Version III mainly works the core, with help from the back and lower back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Table-Top Pose Version III?
None. The Table-Top Pose Version III is a bodyweight exercise, so you can do it anywhere.
What are some Table-Top Pose Version III variations and alternatives?
Similar exercises include the Cat Cow Circle, Cat Cow Lookback, Cat Cow to Wide Calf Downward Dog Stretch and Cat Cow Stretch.
Training calculators
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